Magnesium – what it is, what it is for, benefits and disability!
Magnesium is a rather unknown mineral. That’s because most people are more concerned with vitamins than minerals; but minerals are also very important for the overall health of the body.
For those who don’t know, magnesium contributes to all sorts of bodily processes, like the nerves that determine what you think about and the nerves that determine which muscles are used and which are not. That’s why magnesium has benefits for your body and your mental health.
What is magnesium?
Magnesium is a vital mineral that is very effective in reducing the risk of diabetes , osteoporosis and depression. It is also effective in creating enzymes, DNA and RNA, as well as crucial for nerve and muscle function. Magnesium still manages the functioning of calcium and vitamin D in the body and is important for blood pressure and blood sugar control.
One of the main functionalities of the mineral is to support the function of the liver, the immune system , the hormonal system and the digestive tract, and it is considered helpful in neutralizing cancer. In addition, m agnesium is also considered to be a muscle relaxant and is used for restless legs, constipation, and sleep problems.
Also remembering that the mineral is important for the construction of enzymes and their conversion of nutrients into energy. Magnesium is responsible for 300 enzymatic reactions in the body, the most important of which is that cells have the energy to do what they need to do. It is a very important ingredient in your body’s energy supply process.
The reactions for which magnesium is important are, for example, the breakdown of glucose and body fat. If you want to lose weight, it’s important to have enough mineral in your body to burn sugars and fats.
What is magnesium used for?
- Helps in the production of cells and tissues;
- Improves the transmission of nerve impulses;
- Relaxes the muscles, muscle formation and the proper functioning of the muscles;
- Keeps teeth and bones healthy;
- Effective for cardiovascular health;
- Combats stress ;
- A good state of concentration and memory;
- Reduces fatigue and lethargy.
Magnesium-rich foods:
1. Seaweed:
Seaweed has increased in popularity in recent years and that’s not for nothing. Most types of algae contain considerable amounts of the mineral.
Seaweed contains almost no calories, but it provides many different types of substances for your body, such as potassium, phosphorus , iodine, iron, and calcium . This makes seaweed a good source of antioxidants that protect us from all sorts of health problems.
2. Fish:
Fish is, of course, a great source of fat and protein, but did you know that there is also a lot of magnesium ? Among others, coal, wild salmon and mackerel are real highlights in this category. Soak or grill the fish to keep as much nutrients as possible. For a little extra flavor, you can sprinkle lemon juice over it – so you’ve got extra magnesium inside!
3. Broccoli:
This traditional Dutch vegetable contains around 20 mg of magnesium for every 100 grams of the vegetable, as well as countless other minerals and, of course, considerable amounts of vitamins. Pay attention not to boil broccoli for too long, as nutrients are lost.
4. Spinach:
100 grams of spinach, raw or cooked, contains no less than 79 mg of magnesium !
5. Avocado:
Avocado has long been known as a “superfood”, among other things, for the healthy fats and numerous vitamins that this fruit contains. Now you can add magnesium to that list! Whether you make guacemole or toss an avocado through a green smoothie; you get about 50 mg.
Other good sources of magnesium are:
Health benefits of magnesium:
1. Reduces the risk of type 2 diabetes:
Several studies have shown that people with a low magnesium content are more likely to have type 2 diabetes than people with a high magnesium content . Additionally, people taking a high dose of the mineral would see improvements in their blood sugar level.
2. Decreases the chance of depression:
Several studies show that magnesium deficiency can lead to reduced brain functioning . It makes you think less clearly and solving problems becomes more difficult. Doomsday thinking increases and negative thoughts can take advantage. This can often lead to depression .
3. Helps the body convert food into energy:
The mineral is an important energy supplier; helps release energy from food, which increases physical energy . A deficiency in this mineral can also cause great fatigue and energy management problems. This can lead to more stress and sleep problems again.
4. Prevents high blood pressure:
Magnesium is good for your blood pressure and your heart. Heart patients are often told to eat more. In addition, blood vessels can relax better, causing more blood to flow to the heart and prevent high blood pressure .
5. Helps in body relaxation:
The mineral provides mental and physical relaxation. It contributes to the relaxation of muscles, so that the body also relaxes and becomes less rigid. Also, a lack of magnesium makes people more sensitive to stress .
How much magnesium can I use per day?
Magnesium requirement is different for each sex. For example, the recommended daily amount for women is between 250 and 320 milligrams a day. For men, the recommended daily allowance is between 300 and 420 milligrams of the mineral per day.
How is magnesium absorbed?
The body probably gets a third of its magnesium from food. This depends, among other things, on how much protein and dietary fiber are present in the body. The body then transports it through the blood to the tissues. The excess of the mineral is excreted by the kidneys.
Is Magnesium Helpful During Pregnancy?
Several studies have been conducted on the use of the mineral in pregnant women. It appears that a magnesium deficiency frequently occurs. This, in turn, has a negative effect on the health status of the fetus. Another study shows that use in pregnancy reduces the chance of a child being born prematurely.
Magnesium deficiency:
The following list is just a fraction of the diseases and disorders caused by mineral deficiency. Therefore, if the body’s supply of magnesium is improved, many of these symptoms usually disappear.
- Anxiety and panic attacks: affects blood levels of stress
hormones and our brain functions; - Depression: there are scientists who attribute the sharp increase in depressive disorders in
humans to frequent deficits in the mineral; - Insomnia: Magnesium affects the production of melatonin, a hormone that regulates our sleep-wake cycle.
- Nervous Disorders: As magnesium is involved in the transmission of nerve impulses, a
deficiency of the mineral can cause migraines ; - Heart Disease: A deficiency of the mineral is one of the most common causes of
cardiovascular disease; - Diabetes: To transport sugar from the blood to the cells, magnesium is needed in addition to
insulin. Therefore, a deficiency of the mineral is similar to insulin resistance, the cause of
type 2 diabetes ; - Osteoporosis: if there is a lack of the mineral, calcium also does not help against osteoporosis .
Diseases caused by lack of magnesium:
Some problems or diseases caused by the lack of the mineral are: cramps, tremors, headaches, coronary spasms, muscle problems, osteoarthritis , numbness, among other problems.